🔥Tutorial Push-ups

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🚨Tutorial Push-ups

✅ You’ve ridden multiple days a week for years, and you’ve become pretty strong—you can hold your pace and fly up hills with no problem. But maybe you’ve noticed that your upper body isn’t as strong as you’d like it to be. Enter: the push-up.

push ups exercises
push ups exercises

Push-ups work your chest, triceps, and shoulders—all important muscles for holding your position on the bike. But push-ups can be tough even for the fittest among us if you’re not used to doing them regularly.

The four workouts are below. You will need a set of light to medium dumbbells and a bench or elevated platform. An exercise mat is optional. As always, check with your doctor before starting any new exercise program and stop at any point if something feels off.

✅ # Workout 1

Push-Up (Half of Max)

Start in a high plank position, shoulders over wrists, core, glutes, and legs engaged. Bend elbows to lower chest to the floor. Your elbows should point back at a 45-degree angle. Keeping core engaged and hips in line with the rest of your body, push back up to the starting position. Do one set of half the max amount of push-ups you can do, two to three times per day.

✅ # Workout 2

Eccentric Push-Up

Start in a high plank position, wrists under shoulders, core and glutes engaged so body forms a straight line from head to hells. Slowly bend elbows to lower chest all the way down to the floor for a count of five seconds. Press hips back to heels then return to a high plank position. Repeat. Start with two sets of 5 reps. Add one set each week until you hit the 30-day mark.

how to push-ups
how to push-ups

✅ # Workout 3

Elevated Push-Up

Place hands on a sturdy box or bench with arms should be straight, shoulders directly over wrists, core engaged so the rest of your body forms a straight line. Bend elbows to lower chest to the surface, then press back up to starting position. Repeat for 8 to 10 reps. Start with two sets, then add one set each week until you hit the 30-day mark.

how to push ups tips
how to push ups tips

✅ # Workout 4

Push-Up (Half of Max)

Start in a high plank position, shoulders over wrists, core, glutes, and legs engaged. Bend elbows to lower chest to the floor. Your elbows should point back at a 45-degree angle. Keeping core engaged and hips in line with the rest of your body, push back up to the starting position. Do one set of half the max amount of push-ups you can do, two to three times per day.

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